Mediterranean Tuna Salad

This easy, healthy tuna salad comes together in 10 minutes or less, is made with simple pantry staples, and is full of Mediterranean flavor for a lunch that’s fresh and filling.

When it comes to sandwiches, I’m a tuna salad devotee through and through (extra pickles and potato chips, please!). But tasty as that is, most days I’m craving more flavor with fewer calories, which is where this healthy Mediterranean-style tuna comes into play. Similar to my Tuscan tuna salad, this one is a no-mayo tuna salad loaded with fresh herbs, zesty lemon juice and garlic, briny capers, and olives, smoky roasted red peppers, plus cucumber for a nice crunch. It’s precisely the kind of thing I crave for lunch basically every day.

I start with chunk white albacore tuna packed in olive oil that flakes in large chunks rather than skinny bits as you might find in regular old tuna sandwiches. Use high-quality tuna here —it doesn’t need to be fancy but don’t use the cheap stuff either. For this recipe, I prefer tuna packed in oil, but chunk tuna packed in water works fine. Take note that you’ll want to add some olive oil so it isn’t stiff and chalky. If you’re looking for some mayo-like creaminess, a bit of Greek yogurt would be a nice addition.

What’s In Mediterranean Tuna Salad

• White albacore tuna packed in olive oil
• Green olives (pitted kalamata or plain old black olives would work equally well)
• Red onion (shallot would also work great, but I like the color red onion adds)
• Cucumber (I prefer English/Persian cucumbers because they’re typically firmer and less watery, but I still like to scrape out the seeds)
• Capers
• Roasted red peppers
• Garlic (or garlic powder)
• Kosher salt and freshly ground black pepper
• Fresh Dill
• Fresh Parsley
• Lemon juice (you could use red wine vinegar instead)

Pro Tip: Add 2-3 tablespoons of Greek yogurt for a bit of creaminess, and add 2-3 tablespoons of olive oil if you’re using tuna packed in water.

How to Make Mediterranean Tuna Salad

This tuna salad couldn’t be simpler to make. Just have everything prepped and chopped and simply add all of the ingredients to a medium-sized bowl. Toss to combine, taste, and season with more salt and pepper if needed.

Mediterranean Tuna Salad Variations

• Almonds or pistachios would be a great addition for even more crunch
• Use 1 can of tuna instead of 2, and add a can of (drained) chickpeas or cannellini beans
• Add Greek yogurt (2-3 tablespoons) if you like a creamy tuna salad
• Sprinkle with feta cheese for tang
• Swap parsley for mint

What to Serve with Mediterranean Tuna Salad

• Serve over farro, a nutty grain that adds more low-carb protein
• Serve or make with cannellini beans (from the can or my recipe for stewed cannellini beans) or chickpeas
• Chopped lettuce, arugula, or mixed greens
• On grilled toast or pita

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5 from 18 votes

Mediterranean Tuna Salad

This easy, healthy tuna salad is made with simple pantry staples and is full of Mediterranean flavor for a lunch that’s fresh and filling.

CourseSalad

CuisineMediterranean

KeywordMediterranean tuna salad, tuna salad

Prep Time10minutes minutes

Total Time10minutes minutes

Servings2

Calories231kcal

Ingredients

• 2 5 oz cans white albacore tuna packed in olive oil , (if using tuna packed in water, you’ll want to add 2 tablespoons of olive oil to the salad)
• ¼ cup sliced olives , (green, Kalamata, or your favorite variety)
• ¼ cup roasted red peppers , drained and chopped
• ¼ cup finely chopped red onion
• ¼ cup English cucumber , seeded and chopped
• 2 tablespoons capers , drained
• 3 tablespoons fresh dill , roughly chopped
• 3 tablespoons fresh parsley , roughly chopped
• 1 tablespoon plus 1 teaspoon fresh lemon juice
• ¼ teaspoon kosher salt
• 1-2 cloves garlic , minced
• ¼ teaspoon kosher salt
• ¼ teaspoon freshly ground black pepper

Instructions

• Add all of the ingredients to a medium-sized bowl and toss to combine. Taste, and season with more salt and pepper if needed. Serve on toast, pita bread, over lettuces, or in lettuce cups.

Notes

• Add 2-3 tablespoons of olive oil if using tuna packed in water.
• If you like garlic as I do, add an extra clove.
• If adding Greek yogurt, do 2-3 tablespoons.

Nutrition

Calories: 231kcal | Carbohydrates: 6g | Protein: 27g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Cholesterol: 31mg | Sodium: 1704mg | Potassium: 469mg | Fiber: 2g | Sugar: 1g | Vitamin A: 752IU | Vitamin C: 22mg | Calcium: 44mg | Iron: 2mg